Running News Daily

Want to get started trail running but are unsure where to begin?  Here are 8 simple tips for beginners and first time trail runners.

You’ve read a few things about trail running and even had a few friends tell you a thing or two about the sport, but you are still apprehensive about giving it a try. A few trail running tips and suggestions may be just what you need to get you to the closest trail head for your first adventure on the trails.

Tip #1: Identify a trail

Check out our Find a Trail tool powered by Trail Run Project to find a trail near you.  You can also consult your local city, municipal, or county parks and recreation department, the U.S. Forest Service, a specialty running store, or a local trail running club for trails in your area. Look for trail race calendars and select a trail race in your area, visit the website, and download the map. Trail races are excellent courses to consider for runs on your own, plus you may like the course so much that you enter the race.

Tip #2: Think time not mileage

Running three miles on the roads may take you 24 minutes while three miles on trails could take you twice as long depending on the elevation changes and the terrain. It is best to plan your run in terms of the amount of time you’re comfortable running, not distance, so that you don’t head out for a run that is beyond your capabilities.

Tip #3: Keep your eyes on the trail underfoot

Most trail running injuries occur when a runner glances upward for a split second and immediately is on the ground with a sprained ankle, twisted knee, or bruised hand. To enjoy the view…stop running and look around you. Unless you are stopped, or the trail is completely void of rocks, gravel, tree roots, leaves, ice, or cactus, watch where you are going. Know what the terrain is like under your footfalls. Pay attention to the trail.

Tip #4: Dress appropriately

Always be prepared for what the conditions are, or what they might become. If you are heading out for a 20 minute run, chances are the conditions will remain similar to those at the start of the run throughout the run. However, if you are venturing out for a run of more than one hour consider what the conditions might become. You may start in the sunshine only to experience a dramatic change in weather 60 minutes into the run. What was once bright sunshine is now a sky covered in clouds with thunder rolling in the distance. Hopefully you have carried a wind jacket, tights, or a cap to keep you warm for the run back to your start point.

Tip #5: Know the route

Either take a map with you on an unfamiliar route, or run with someone who knows the area (a great idea for your first trail run is to run with someone and get tips about technique). Getting lost is certainly a possibility especially if you are in a new area, on a new trail, or trying a different route you’ve never tried before. If you are by yourself, let someone know where you plan to run, or leave a note in your car at the trail head that describes the route you intend to run. Safety in numbers is something to consider and running with a friend not only gives you company, but also provides support should you get injured on a run. If you’re comfortable using technology, consider loading the route into your GPS watch or favorite navigation app for turn-by-turn directions.

Tip #6: Consider the terrain

For your first trail run, start out with a relatively flat to rolling course. Don’t attempt to run up a 14,000-foot peak your first time out the door! Gradually add more elevation, more distance, and more challenge to your run. Challenge can come in terms of footing, steepness of the trail (either ascending or descending), or greater altitude.

When you are running uphill be sure to use your entire foot as opposed to running on your toes. Roll through the ball of your foot. Toe runners often have screaming calves at the summit of an ascent.

On downhill sections avoid using your breaking muscles and slow down in order to save your quadriceps. You can also you a “traversing” technique on very steep downhill sections similar to a novice skier weaving from right to left across the width of the trail.

Tip #7: Think hydration and nutrition

Drink and eat before your run, during your run, and after your run. The amount you eat and drink will vary based on the duration of your run. If you are going out for a run under 90 minutes, a single water bottle may be all you need. However if it is extremely warm, you may need to consider some electrolyte replacement in your water. Anything beyond two hours and you should supplement with some energy bars or gels.

Tip #8: Invest in a good pair of trail running shoes

Your seven ounce racing flats may be the perfect shoe for your 5km road race, but won’t be a good choice for the trails. A shoe with good support, stability, gripping potential, and comfort is essential for the trails. There are numerous trail shoes on the market ranging from light and quick (those that are appropriate for short uphill runs), to mid-weight and reinforced (appropriate for longer runs with more gnarly terrain), to heavy and extremely stable (appropriate for short, rocky, ever-changing terrain).

A good all-purpose trail shoe is one that is a good transition shoe, one that will perform well on short sections of road as well as the trails. There are few people who live right next to a trail head so it is helpful to select a shoe based on where you will be doing most of your trail runs.  Need help selecting which trail running shoe is right for you?  Check out our Research Trail Running Shoes page.

The future of American distance running may have just announced itself.

Luke Surface, an 8th-grade student-athlete from North Raleigh Christian Academy in Raleigh, North Carolina, delivered a performance that stunned the track and field community after taking on some of the nation’s best high school runners at Nike Outdoor Nationals.

Competing at the legendary Hayward Field in Eugene, Oregon — one of the most iconic venues in American distance running — Surface lined up in the boys championship 5,000 meters against a field dominated by high school seniors, including several athletes preparing to compete at the NCAA Division I level.

Despite being one of the youngest runners in the race, the 14-year-old held his own against the elite competition, finishing eighth in an incredible 14:25.88. The performance set a new national middle school record, averaging approximately 4:39 per mile for more than three miles.

That kind of time is fast enough to win many high school state championships across the United States and meets qualifying standards for several major NCAA Division I conference competitions — a remarkable achievement for a runner who has not yet entered high school.

But Surface’s historic 5,000m performance was only the latest chapter in a season filled with record-breaking moments.

Earlier in May, he clocked 8:52.03 for 3,200 meters at the NCISAA Division I State Championships in North Carolina, breaking another national middle school record. His converted two-mile time of 8:55.12 surpassed the previous world-best mark for a 14-year-old age group, previously held by Vincent Recupero.

During the previous cross-country season, Surface also made headlines when he ran 15:12 at the adidas XC Challenge, finishing second while competing against runners who were several years older.

Across cross country, two miles, and the 5,000 meters, Surface has continued to prove that his talent is far beyond his age group. While he still has four years of high school competition ahead before reaching the college level, his performances have already placed him among the most exciting young distance runners to watch.

The American high school 5,000-meter record currently stands at 13:32, set by Lex Young in 2023 — a mark Surface is not yet close to challenging. However, his remarkable progression at such a young age has caught the attention of the running world, with many eager to follow how far his extraordinary journey can go.

For now, Luke Surface remains an eighth grader rewriting the record books — and his story is only beginning.

DOHA, Qatar – Ethiopian distance running is once again making a powerful statement on the global stage. Following the Doha Diamond League meeting, Ethiopia has achieved a remarkable clean sweep of the women's 3000m/5000m standings, occupying all eight leading positions in one of the most competitive disciplines in world athletics.

Leading the charge is Likina Amebaw, who sits comfortably at the top of the rankings with 22 points. Close behind is fellow Ethiopian star Freweyni Hailu on 14 points, while Medina Eisa occupies third place with 12 points. The dominance continues through the rest of the leaderboard, with Senayet Getachew, Hawi Abera, Aleshign Baweke, Marta Alemayo, and Bernesh Dessie completing an extraordinary Ethiopian monopoly of the standings.

The achievement highlights Ethiopia's exceptional depth in women's distance running, where a new generation of athletes continues to emerge and challenge for global honours. Rather than relying on a single standout performer, Ethiopia has assembled a formidable squad capable of controlling races and collecting points across multiple Diamond League meetings.

While the current standings paint a picture of complete Ethiopian supremacy, the battle for the Diamond League title is far from over. Several meetings remain on the road to the season finale, leaving plenty of opportunities for rivals to close the gap and for positions within the Ethiopian contingent to shift dramatically.

For now, however, the spotlight belongs firmly to Ethiopia. The East African powerhouse has transformed the women's 3000m/5000m standings into an all-Ethiopian affair, sending a clear message to the rest of the world that the race for Diamond League glory will likely run through Addis Ababa.

The question now is whether Likina Amebaw can maintain her advantage and finish the season as the overall leader, whether Freweyni Hailu or Medina Eisa can mount a successful challenge, or whether another athlete will produce a late-season surge to rewrite the script.

One thing is certain: the road to the Diamond League Final promises a fascinating battle among some of the finest distance runners on the planet.

Kenyan athletics superstar and world champion Beatrice Chebet has officially entered a beautiful new chapter in her life after welcoming a baby boy.

The 26-year-old track sensation, born on 5 March 2000, has built a remarkable legacy as one of the greatest distance runners of her generation. Chebet is a world record holder in the 5000m, 10,000m and road 5km, with a career decorated by historic victories on the biggest stages.

She made history at the 2024 Summer Olympics by winning gold medals in both the 5000m and 10,000m, before achieving the same remarkable double at the 2025 World Athletics Championships. Her medal collection also includes a 5000m silver medal at the 2022 World Athletics Championships and bronze at the 2023 World Athletics Championships.

Beyond the track, Chebet has also dominated cross country, becoming a three-time world champion after winning the junior title in 2019 and senior titles in 2023 and 2024. She has also claimed major 5000m victories at the 2018 World U20 Championships, 2022 Commonwealth Games and the 2022 African Championships in Athletics.

Now, the Kenyan star is celebrating a different kind of milestone — becoming a mother.

Sharing the joyful news, Chebet introduced her newborn son with a heartfelt message filled with love and excitement:

“Tiny hands, tiny feet, and a love so big! A beautiful new chapter begins. Welcome to our world our sweet little baby boy!”

The arrival of her son marks a special moment away from competition, as the world champion embraces motherhood while carrying the pride of a nation that has watched her achieve greatness.

Messages of congratulations have poured in from fans and the athletics community, celebrating the new chapter for one of Kenya’s most successful athletes.

As Beatrice Chebet adds motherhood to her list of remarkable achievements, the champion now begins a new journey filled with love, joy, and unforgettable moments with her baby boy. 

Jake Wightman delivered a masterclass in championship racing as he surged to the men's 800m title at the UK Athletics Championships, holding off a determined challenge from Ben Pattison in a thrilling finish.

In a race defined by patience, positioning, and precise execution, Wightman waited for the perfect moment to strike before unleashing his finishing kick down the home straight. The former world champion crossed the line in 1:45.40, just doing enough to edge Pattison and secure the national crown.

The contest lived up to expectations, bringing together two of Britain's finest middle-distance talents in a tactical battle where every move carried significance. With the pace controlled through the early stages, the field remained tightly packed, setting the stage for a dramatic final lap.

As the bell rang, the intensity immediately rose. Pattison looked poised to seize control and pushed hard in the closing metres, but Wightman's experience and race awareness proved decisive. Drawing on years of competing at the highest level, he maintained his composure under pressure and found the extra gear required to stay ahead when it mattered most.

The victory marks another significant chapter in Wightman's decorated career and serves as a timely statement of intent as the international season gathers momentum. More importantly, it showcased the qualities that have made him one of Britain's most respected middle-distance athletes — tactical intelligence, resilience, and an ability to deliver in the biggest moments.

For Pattison, the narrow defeat will provide encouragement rather than disappointment. His performance confirmed his growing status among Britain's elite 800m runners and highlighted the depth of talent currently thriving in the event.

But on this occasion, the spotlight belonged to Wightman. In a race where the margins were razor-thin, he executed his plan to perfection and walked away with the UK Athletics Championship title.

Remember the name Gout Gout.

At just 18 years old, the Australian sprint prodigy is already commanding global attention and fueling conversations about the future of track and field. In a sport constantly searching for its next superstar, Gout is rapidly emerging as one of the brightest talents the world has seen in years.

His latest statement came at the prestigious Ostrava Golden Spike meeting, where he stepped onto the track alongside some of sprinting's biggest names, including reigning world champion Noah Lyles. Far from being overwhelmed by the occasion, the teenager delivered a composed and confident performance, finishing third in the 150m in 14.96 seconds against two of the fastest athletes on the planet.

Yet impressive as that performance was, it is not the result that has the athletics community buzzing most.

Earlier this year, Gout stunned the sprinting world by clocking an astonishing 19.67 seconds for 200m, setting a new world Under-20 record. The performance instantly elevated him from promising prospect to genuine phenomenon.

What makes the achievement even more remarkable is the historical context. At the same age, Gout was faster than sprint legend Usain Bolt. Comparisons to the Jamaican icon are inevitable, not because records demand them, but because the raw numbers are impossible to ignore.

Of course, Gout's journey is only beginning. Like any young athlete, he still has room to grow, refine his craft, and gain valuable experience at the highest level. The road from teenage sensation to global champion is rarely straightforward.

But there is no denying the extraordinary potential that lies within him.

His speed, composure, and ability to perform under pressure have already marked him out as one of athletics' most exciting young stars. More importantly, he possesses the kind of talent that inspires belief that a new era of sprinting may be on the horizon.

The sport has always thrived on rivalries that capture the imagination of fans across the globe. With established champions such as Noah Lyles currently leading the way, the emergence of Gout Gout adds an intriguing new chapter to sprinting's future.

The next great rivalry may already be taking shape.

And one of its leading figures is still only a teenager.

For now, the message is simple: remember the name Gout Gout. The future is arriving faster than anyone expected.